10/8/18
Announcements
3rd Annual In-House Throwdown! Grab a partner & register now
https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460
CrossFit Ferus – CrossFit
Front Squat (3-3-3)
3 sets of 3 AHAP
2 sets of 14 AFAP @50-60% of 3RM
Pull Strength
3 sets
10 Handstand Scap Retractions
10 DB Pendlay Row
If you can’t perform Handstand Scap retractions sub out 20 Pushup Retractions with your hands on a pair of DB’s! Pendlay Row will be performed with a pair of KB’s or DB’s. Keep a strong core and a quiet spine throughout ALL reps. Work on pulling your knuckles all the way through your chest
Metcon (AMRAP – Rounds)
EMOM 14:00
odd- 15/12 Cal Row (12/8 Cal Bike)
even- 15 Heavy Russian KBS 70/53 (12TTB or 15 GHD Sit-ups)
Buy-out w/ 3 sets of
12 Elbow Plank to Pushup Plank
20 Alternating V-Ups
Score here would be 14 if you are able to complete the reps and the core exercise of your choice with suggested reps and weight!